WOD

Warm Up : 2 Rounds: 50 Over Head Squats with a PVC pipe 50 Butterfly Sit Ups

Skill: 5 Minutes of Double Unders WOD: Tabata 20 Seconds of Work, 10 seconds of rest, 8 Rounds each Movement Air Squats Kettle Bell Swings Wall Ball Shots Push Ups 20 seconds of Planks, 10 seconds Push Ups

20 Minute AMRAP: 10 Push Press (Rx W 85#; M 115#) 10 KB Swing (Rx W 45#; M 55#) 10 Box Jumps (RX W 20″; M 24″) Every 5 Minutes do 10 Hand Release Push Ups

Warm Up: 50 Flutter Kicks 15 Push Ups 50 Air Squats

5 Minutes Deep Squat Stretching & Sampson Stretching WOD: 18 Minute AMRAP 3 Box Jumps (20″) 3 KB Swings 3 Push Ups then increase by 3 after each round (eg. 6,9,12 and so on til your 18 minutes are up)

Warm Up: 2 Rounds of 50 sit ups, 50 Flutter Kicks, and 10 push ups

Warm Up: 3 Rounds of: 5 Jump Tucks & 24 Walking Lunges

Warm Up: 50 double unders.